Focusing on Strokes with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
Build up and tear down a reverse 100 IM
First 100: swim on the way down, kick on the way back. Add on to the end.
1×25 free
1×50 (25 free kick/25 breast swim)
1×75 (25 kick free/25 breast swim/25 kick back)
1×100 (25 free swim/25 kick breast/25 back swim/25 kick fly)
Second 100: Drill on the way down, swim on the way back. Tear down from the front
1×100 (25 drill free/25 swim breast/25 drill back/25 swim fly)
1×75 (25 drill breast/25 swim back/25 drill fly)
1×50 (25 swim back/25 drill fly)
1×25 fly
(500/1100)
main set:
1×200 free on cruise+10-15 sec
4×25 nonfree on cruise+15 sec, descend 1-4
1×200 free on cruise+10-15 sec
4×50 nonfree on cruise+20 sec, descend 1-4
1×200 free on cruise+10-15 sec
4×75 nonfree on cruise+25 sec, descend 1-4
1×200 free on cruise+10-15 sec
4×100 on cruise+30 sec, descend 1-4
200s are moderate pace, perfect technique. For the nonfree, do the same stroke on 1-4. You can change strokes between rounds.
100 easy
(1900/3000)
last set:
1×300 social kick
(300/3300)
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